Daily Motivation: “Stop searching for strength and willpower. Start creating it.”
CrossFit WOD
EMOM – 8:00
– 5 Ring Dips/Perfect Pushups
EMOM – 8:00
– 3 Snatch Balances (75#/55#)
Four Rounds
– 1:00 Row for Meters
– 4:00 Rest
Tag: Snatch
Daily Motivation: “Repeat after me: ‘I can do this!'”
CrossFit WOD
For Time:
– 1k Row
EMOM – 10:00
– 3 Snatch Balances (45#/35#)
For Time:
– 1k Run
Daily Motivation: “If it’s too heavy, you need to get stronger.”
CrossFit WOD
Six Rounds:
– 3/2/1/3/2/1 Front Squat @ 30X1
– Max Strict Pullups/Ring Rows @ 30X1
– 2:00 Rest
21-15-9 For Time:
– KB Snatch (total)
– Mountain Climber (total)
– Air Squat
Daily Motivation: “It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.” – John Steinbeck
CrossFit WOD
EMOM – 10:00
– 2 Power Snatches
For Time:
– 2k Row
CrossFit WOD
Five Rounds
– Max Ring Pushups
– 8 Single KB Snatch (each arm)
– 8 Box Jumps (30″/24″)
Five Rounds
– Max Ring Rows
– 8 Single KB Clean (each arm)
– 8 Burpee Box Jumps (30″/24″)
Endurance WOD
Two to Four Rounds:
– 800m Run/Row
– 5:00 Rest
*Hold within 3 to 5 seconds.
Mobility WOD
Three Rounds:
– :30 Single KB OH Hold (each arm)
CrossFit WOD
AMRAP – 6:00
– 3 Unbroken Strict Pullups
Three Rounds For Time:
– 8 Power Snatch (95#/65#)
– 13 Box Jumps (24″/20″)
Endurance WOD
Ten to Twelve Rounds:
– 200m Run
– 2:00 Rest
CrossFit WOD
Power Snatch
Four Rounds
– 1.1.1.1 (10 Seconds Rest Between Reps)
– 9 to 15 CoVP Pullups/3 to 5 Muscle Ups
– 2:00 Rest
Plank Hold – 10:00
– Accumulate 7:00
Endurance WOD
Run/Row
– 1:00 on/1:00 off
– 1:00 on/0:50 off
– 1:00 on/0:40 off
– 1:00 on/0:30 off
– 1:00 on/0:20 off
– 1:00 on/0:10 off
– 1:00 on
CrossFit WOD
Snatch Pulls
Five Rounds:
– 3 Snatch Pulls
– Max Ring Pushups
– 3:00 Rest
Tabatas for Total Reps
– Rower w/o Legs (20/10 x 8)
– Burpees (20/10 x 8)
CrossFit WOD
EMOM – 8:00
– 3 Hang Power Snatches
Ten Rounds w/ Partner
– 250m Rows
– :30 Rest
Endurance WOD
Three Rounds:
– 200m Run/250m Row
– 400m Run/500m Row
– 600m Run/750m Row
*Equal rest. Wear a 20# vest.
CrossFit WOD
EMOM – 10:00
– 3 Power Snatches
Finisher
30-20-10 for Time:
– KB Clean and Jerk (total)
– Situps
– Box Jumps (24″/20″)
Endurance WOD
Tabata Run/Row
Eight Rounds:
– :20 on
– :10 off